PRE WARM UP: 5 min Jump rope
WARM UP: For 5 min - 5 Ring Dips / 5 Push ups / 5 Air Squats
SKILL: Muscle Up progression
WOD: AMRAP 14 min of 7 Ring Muscle Ups / 50 Wall Ball Shots (20/14lbs) / 100 Double Unders
SCALING 1: AMRAP 14 min of 50 Wall Ball Shots (20/14lbs) / 200 Single Unders
SCALING 2: AMRAP 14 min of 7 Ring dips / 7 push ups / 50 Wall Ball Shots (20/14lbs) / 200 Single Unders
The Muscle Ups must be performed in the rings. Break the Wall Ball shots in sets of 15/10 reps. Try to do the Double unders unbroken. Try to go for at least 2 rounds.
Muscle Ups baby!!!!!